Tag: Rosie

Med balls, sandbags and sledgehammers

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WARMUP: Moroccan night clubs, low slow squats, low slow merkins. Windmills
THE THANG: mes balls and sandbags were lined up. Pax formed a line and started tossing them over the shoulder, rotate, we had 9 bags of different weights for the rotation.

Bring bags to bottom of parking lot. 4 pax will bear crawl and push/roll the medballs up the hill while rest of pax will toss sandbags forward, rotate as needed between to complete 2 circuits.

We had 3 sledgehammers waiting for us…

Next. 3 pax with hold one sledgehammer each with one hand with arm straight out and hold it while rest of pax mosey around parking lot carrying, sandbags, medballs and rucks. Rotate as needed for 10 minutes alternating between hammers and mosey.

Back to pushing medballs up the hill while bear crawling, 10 pax bear crawled up and down the hill in a rotating form while 3 pax made “halos” with the hammers, rotate again between hammers and med balls. another 10 minutes.

I’ve been wanting to try the bear crawl /med ball push for a while and now it’s one of my favorite modes of transportation.

Shoulders will be smoking tomorrow.

MARY: broga
ANNOUNCEMENTS: jaeger, Q source happening once a month at Sweetwaters.
COT: fifth core principle.

Tinsel OUT

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The shank at Bushwood

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WARMUP: Mosey down to Forest Middle, SSH, Cherry Pickers, Windmill, Moroccan Night clubs, Merkins
High knees, Karaoke’s, Lunges
THE THANG: 10 Merkins, 10 CDDs, 10 Plank jacks, run the hill, repeat 3x
10 Jump squats, 10 squats, 10 calf raises, run the hill, repeat 3x
15 BBS, 15 Flutters, 15 LBCs, run the hill, repeat 3x
MARY: PAX took turns calling Mary
ANNOUNCEMENTS: Tons – Bethel, Wine dinner, CSAUP, Gremlin in Mint Hill
COT: Thankful for good dudes.

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Moderate or Not?!? American Jackal

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Wet morning, decent amount of time under the walkways.

Decent warmup after a weekend full of F3 events.

Pairs of lower body exercises, in cadence, then sprint to end of walkway. New pair of exercises. 5 combos. Plus a pair of core exercises before moseying to a new location.

New location by front of school. Pairs of lower body exercises, then bear crawl to end of walkway. 5 combos, additional core combo.

COT

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Taking the Fishbowl Backwards

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WARMUP:
THE THANG:
Academy St. to Monroe White St. stop at the intersection and the man with the bag walked backwards up to the top of the big hill to the abandoned parking lot entrance, then back down forward and go up the other side of the fishbowl backwards up to Confederate St, back down to the starting intersection to hand off the bag for the other man to repeat, then we walked down Academy to Country Club Dr, Howington Cir, Banks St, Phifer St, Allison St, Banks, 160, back down Monroe White St, up to Watson and back to COT.
MARY:
ANNOUNCEMENTS:
COT:

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Ring around the Rosie

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WARMUP: Broke the rules by adding a mosey to a kettlebell workout.
THE THANG: 7 minutes of 15 thrusters EMOM
2 Rounds of :
single leg Romanian Dead lifts
Flutters
Merkins
Curls for the girls
Lunges
Bent rows each arm | Option to just bend
swings
goblet squats
MARY:
ANNOUNCEMENTS: Dam to Damn Bar, Mint hill CSOP / Welcome Brawny
COT: Stay safe

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The Frozen Rosie @ Lazarus

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WARMUP: The usual suspects: Side straddle hops, merkins, cherry pickers, moroccan night clubs
THE THANG: Mosey to the garage. At each light post the PAX remembered all the core principles but took punishment anyway. At the garage, MOT of high knees, NUR, lunges, moseys, with rounds of Merkins, Burpess, BBS, and plank jacks at each level.
MARY: Body destroyer
ANNOUNCEMENTS: Dam to Damn Bar,
COT: Folks are doing some good community work out there.

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